Protein should be obtained throughout the day in small amounts from food and, in some cases, protein shakes, bars, or gels, particularly for people exercising on a regular basis.
Protein is required to repair the muscle tears formed from intense exercise. When you workout, it causes tears that actually break down your muscles. When you consume protein, not only do these tears get repaired, but, rather, the tears are then more adaptive to exercise, thus leading to strength gains.
Whey protein is easier and quicker to absorb than protein found in foods and perhaps that’s the reason for being a number-one selling supplement for many years.
If you wonder how much you should be taking, a basic rule of “one gram per kilogram of your body weight” will be more than sufficient for the majority of people, except bodybuilders.
There are many times throughout the day that are great for protein consumption. Taking whey protein, ideally an half hour before working out, can help to jumpstart the repair process providing your muscles with adequate nutrition that the effects of weight training are not as severe. When you take it during a workout, whey protein may benefit by providing an extra boost of energy to keep you going.
Considered by many as the most important time, taking whey protein right after a workout (30-40 minutes) will maximize muscle repair as your body is starved for energy and looking to refuel, and your muscles are like a sponge absorbing nutrients much easier for muscle recovery and growth.
Whey protein can also be taken before bed time when your muscles are still recovering and it is a good idea to maintain protein levels throughout the time (6 to 8 hours) you sleep. Plus, whey protein is low in carbs, the one nutrient you may want to avoid before going to bed.
Right after you wake-up is also not a bad time as you have just gone hours without proper nutrition and your body may need protein as soon as you wake up.
In conclusion, there is no best time for whey protein but there is no bad time for it either. Just ensure that you are getting your protein all day long and enjoy the benefits of this amazing product.
If joint pain has become part of your life, you may want to learn about MSM supplements.
MSM, methylsulfonylmethane, has been used around the world for relief from osteoarthritis, muscle pain, joint pain, and inflammation. A naturally occurring mineral, MSM is an organic source of sulfur-containing compound, which has anti-inflammatory and pain reducing properties that can block pain response in nerve fibers. It can also reduce scar tissue by altering the cross linking process in collagen to allow quicker tissue repair.
MSM supplements have gained considerable recognition for its results in relieving arthritis as this incredible product has the ability to make cell walls flexible and elastic. If the concentration of MSM in the body is too low, the new cells lose some of their necessary flexibility, resulting in pain. MSM make cell walls permeable, allowing water and nutrients to freely flow into cells and toxins to properly flow out.
A study published in the Journal of the International Society of Sports Nutrition shows that MSM supplementation was very effective in reducing exercise-induced muscle and joint pain. Three weeks of MSM supplementation at 3g per day attenuated post-exercise muscle and joint pain at clinically significant levels compared to placebo. It’s important to remember that results may take time to appear as some people may feel relief in as little as two weeks while others may only feel significant results after two or three months of supplementation. A good number of supplements for osteoarthritis as well as products to reduce joint-pain contain MSM in their formulas. These products often contain other effective ingredients such as glucosamine, chondroitin, and hyaluronic acid.
Recovery is the most important part of a workout. When you exercise, your body burns not only calories but also fluid levels, energy storage, amino acids, vitamins, minerals and nutrients that are essential in muscle preservation. Post-workout supplements are extremely important as they can help build muscle and, most importantly, keep your muscles healthy and ready for your next workout. So, here’s a quick guide of 5 supplements to use after your workout.
1. Whey Protein
The post-workout time-frame for nutrients to get into your muscles is very short and only whey protein is fast enough for the job. Whey protein isolate and concentrate are considered to be the best post-workout protein sources as it sends amino acids to muscle to quickly boost recovery and start muscle growth. Look for supplements which combines whey and casein as whey spikes muscle protein synthesis and casein keeps it going for longer and further enhances muscle growth.
2. Amino Acids
Branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine are the most critical aminos for muscle growth and essential for proper muscle recovery. Leucine has been shown to be the main amino which starts the process of protein synthesis. Amino acids determine your rate of muscle recovery, allowing you to grow stronger and more durable with each training session.
Considered the best product to avoid dehydration and excessive loss of fluids from the body, electrolytes supplements contain high levels of the four main electrolytes that play vital roles in hydration and exercise performance: sodium, potassium, magnesium, and calcium. These important minerals are essential to be replenished in your body after your workout is completed. Sodium is responsible for maintaining fluids balance. Potassium can help prevent muscle cramps. Magnesium plays an important role in muscle relaxation, and calcium is required for normal muscle functions.
Creatine levels must be kept high inside muscle cells for optimal strength and energy. Post-workout is considered the best time to maximize creatine uptake, especially when it gets a boost from carbs.
5. Beta Alanine
This amino acid is now known to be critical for maintaining muscle strength and endurance. A great product to be taken after high-intensity workouts, beta-alanine supplementation may help to delay fatigue, increase anaerobic threshold, increase power, strength, and muscle mass.
CLA, Conjugated Linoleic Acid, has been an effective and safe weight-loss supplement for many years. A naturally occurring form of the essential fatty acid linoleic, CLA helps block cells from filling up with fat by interfering with a fat-storing enzyme known as lipoprotein lipase. Additionally, the vast majority of CLA supplements are caffeine-free or contain small amounts of caffeine in their formulas, unlike most fat-burners which tend to have a lot of caffeine and may not be suitable to many people.
Often classified as a natural fat burner, CLA offers additional benefits that are not known to many users. Let’s have a quick look at 4 benefits of CLA supplements.
1. Speed Up Metabolic Rate
The most known benefit is that CLA is able to increase metabolic rate, resulting in greater amounts of fat burning, particularly after exercising. This would obviously be a positive benefit for anyone trying to lose weight and improve body composition.
2. Boost Immune System
Staying healthy is key to any weight-loss program and CLA can help boost the immune system. CLA has been known to improve the body’s natural ability to fight off bacteria as well as enhance the immune system’s ability to function properly.
3. Enhance Muscle Growth
Studies have shown CLA supplements are known to build up lean muscle and lose extra body fat. For many users, continue CLA supplementation can help accelerate muscle growth.
4. Lower Cholesterol
Since many people these days have elevated cholesterol and triglyceride levels, even with treatment, CLA products may have a positive impact on any person who has high cholesterol, regulating to healthy levels and significantly helping with weight-loss diets.
Lucky Vitamin is happy to introduce another premium brand of sport nutrition supplements to our customers: Faktrition.
Faktrition is a sports supplement brand offering high-quality products to motivate and empower athletes of all kinds. The company ensures all supplements are 100% transparent, contain no proprietary blends and have complete and effective dosages. Developed by IFBB pro Fakhri Mubarak who has over 25 years of experience in the health and fitness industry, Mubarak’s credentials range from being a professional athlete to being one of the top nutritional coaches in the world. The company was created to provide a unique brand which creates and develops products based on integrity and trust. All labels display full transparency, as the company say “Labels Don’t Lie”.
One of Faktrition best-selling items is F.Burner Cmplx, a premium weight-loss supplements created with selected ingredients working synergistically to burn fat, increase metabolic rate, and enhance thermogenesis throughout the body. Other popular products include BCAA Cmplx, a 2:1:1 ratio to reduce recovery time, stimulate protein synthesis, and limit muscle breakdown, and PRE Cmplx, a fully clinically dosed stand-alone ingredients to increase blood flow, enhance power and strength, maximize stamina, and reduce fatigue.
We’re excited to announce our new line of fitness nutrition supplements and products called LuckyFit! These products contain high-quality protein & ingredients, and are make with custom formulas to support recovery. This line contains a variety of items including Ready to Drink Protein, Lean Mass Gainer, CLA softgels and Whey Protein. The Lean Mass Gainer and Whey Protein are Informed-Choice Certified, meaning the supplements have been rigorously tested for banned substances indicated by the world class sports anti-doping lab. You’ll also find a variety of products that are low carb, gluten-free and lactose-free.
Shop all LuckyFit supplements to find products to help with weight loss, improve muscle tone and burn fat. Keep checking back for new products being added to the LuckyFit line!
Some people continue to exercise even during the hot summer days. Running, biking, hiking, walking, and power-walking are just a few activities that make us sweat but it’s always good to remember a few tips to avoid dehydration, the excessive loss of water from the body.
Drink plenty of water prior, during, and after your workout and if you are doing a more intense workout, get one of those sport drinks which contain important minerals that need to be replenished in your body.
If these two first tips are not enough for your type of workout and you find yourself battling cramps, headaches and dizziness, electrolytes can be really helpful.
An electrolyte is any substance such as acids, bases or salts that dissolves in water to give a solution an electric current, generating energy for the human body. These tiny electronically charged particles are lost via sweat during exercise and replenish them is essential to maintain good health.
The majority of electrolyte drinks contain high levels of the four main electrolytes that play vital roles in hydration and exercise performance: sodium, potassium, magnesium, and calcium.
Sodium is responsible for maintaining fluids balance. Potassium can help prevent muscle cramps. Magnesium plays an important role in muscle relaxation, and calcium is required for normal muscle functions.
Electrolytes supplements are the best way to replenish the body’s water and electrolyte levels after dehydration particularly when caused by extreme exercising conditions or intense heat.
Additionally, electrolytes are highly recommended in serious cases of diarrhea or after stomach disorders such as food poising or vomiting, preventing headaches and dizziness caused due to the lack of minerals in the system.
Exercising is fun and great for your health but one common problem seems to slow down people’s physical activities. We are talking about muscle pain. This inconvenient, sometimes dangerous, issue can not only reduce or fully stop your exercise routine but also lead to serious injuries. Proper physical exercise is essential to maintain muscle health as well as proper nutrition but when it comes to recovery, a few products can be very helpful so you can recover faster in between workouts. Take a look at these 5 supplements to help muscle recovery.
1. Protein: of course this is the most important nutrient to take immediately after your workout, alongside carbohydrates. Your muscles have been broken down and therefore need repairing and rebuilding. Consuming protein helps stimulate muscle protein synthesis, recovery and growth.
2. BCAA’s: Branched chain amino acids are considered one of the best post workout recovery supplements. BCAA’s consist of three of the amino acids that are found in normal protein structures: L-Leucine, L-Isoleucine, and L-Valine. BCAA’s supplements help prevent muscle catabolism, the breakdown of muscle, especially for usage in high-volume cardio work.
3. Magnesium: minerals are essential for muscle recovery and magnesium plays an important role in muscle relaxation. Known to speed up recovery, magnesium can also help improve muscle function, maintain electrolyte balance and reduce fatigue.
4. Fish Oil: an excellent source of omega-3 fatty acids, fish oil is known to decrease inflammation in the muscle and enhances body composition. Inflammation is one of the main reasons people have muscle pain as it not only causes pain but severely impacts your ability to recover, lose fat and build muscle.
5. Vitamin A: known to enhance and support early inflammation during injury, vitamin A can also help reverse post-injury immune suppression, and assists in collagen formation via collagenase modulation. Studies have shown that collagen cross-linkage is stronger with vitamin A supplementation and repair is quicker.
D-Ribose supplements have been known to offer a variety of health benefits but did you know that cardiologists and exercise physiologists are increasingly turning to D-Ribose as a means of “rejuvenating” their patients’ cardiac and skeletal muscles?
That’s right. You can add one more benefit to the list. Studies have shown that D-Ribose supplementation may boost heart muscle function following heart attacks and can improve blood pumping in people with congestive heart failure.
As a result, better heart muscle function after D-Ribose supplementation can lead to better delivery of energy-rich blood to skeletal muscles, revving them up for increased activity.
Ribose is an all-natural five-carbon sugar that helps facilitate the production of ATP – Adenosine Triphospate. ATP is a molecule that is the primary source of energy for all our cellular processes. As a key component of the ATP process, D-Ribose has been known to faster ATP levels return to normal and can also help injured or heavily used muscle as they are particularly vulnerable to low ATP supply and is slow to recover those levels. Fatigue and exhaustion often occur as a result of depletion of the vital molecule called ATP in human muscle and taking D-Ribose supplements is one of the best ways to maintain healthy levels.
Increased ATP levels in skeletal muscle following D-Ribose supplementation can help reduce muscle pain and fatigue that prevent people from keeping up their vital exercise regimens. D-Ribose supplements provide the real energy boost for intense exercise activity.
Lucky Vitamin is introducing another top-quality brand of sport nutrition products to our customers: Mauer.
Mauer offers a premium line of supplements that are organic, clean, and serve as an honest, nutritious alternative for people who are not only athletes, but everyday people who just want to lead a healthier lifestyle. As a strong brand, Mauer Sports Nutrition wants to create strong families as well.
Mauer Sports Nutrition wants to provide a healthy alternative to today’s energy bar, drink and shot market. The company realizes there is currently an abundance of these products, however Mauer intends to offer an alternative that will not only taste amazing but contains no refined sugar, no artificial flavors, no preservatives, and is non-GMO (Genetically Modified Organism), and gluten-free. The company’s goal is to take sport and energy alternative market to a new level of nutrition, by providing the protein and energy boost needed to sustain a healthy body while helping the everyday person enjoy a better lifestyle.
The health benefits of strength training are well-known to many people but yet some questions may come up when talking about weightlifting and resistance training. Are these all the same? Yes, these synonymous also refer to exercise that uses resistance to strengthen and condition the musculoskeletal system, improving tone and endurance. In other words, your exercise the body in order to gain muscle size and tone as well as conditioning tendon, bone, ligament strength and increasing overall muscular strength and resistance.
These can be called the well-known benefits of strength training but this incredible activity provides a variety of other benefits for the body too.
Did you know that strength training helps improve digestion and regulate bowel movement? That’s right, this type of activity can improve your body’s natural elimination process which is vital for maintaining healthy eating habits.
Additionally, regular strength training can lead to protection from heart diseases as it helps decrease body fat and increase lean tissue. This combination is essential for cardiovascular health as it helps increase circulation capacity and can also help to lower blood pressure.
Lastly, strength building may lead to increased mental and physical stamina to better endure the stresses of daily living and can be a fun and social activity as well.
Lucky Vitamin offers hundreds of top-quality sport supplements but that doesn’t stop us from adding more premium products. The latest addition is NutraBio, an ultra-pure supplement brand.
NutraBio was created to maximize the quality of your life by providing nutrition products based on the latest science and health research. All supplements are manufactured to the highest level of pharmaceutical standards. Since 1996, NutraBio has developed products with only the purest and highest quality ingredients hand-picked by a team of expert chemists from around the world. The company has taken sports nutrition to a whole new level. The idea of an ultra-pure supplement brand is fully enforced by have all products manufactured in a FDA registered and inspected GMP facility exceeding FDA 21 CFR Part 111 c-GMP Regulations.
Every single raw ingredient undergoes state-of-the-art analysis to ensure zero tolerance for impurities and make sure they meet 100% of their label claim. NutraBio supplements contain absolutely no fillers, excipients or additives. Every ingredient is in its full therapeutic dosage which is listed on the label.
NutraBio provides you the purest, safest, and most effective weight management and sport supplements that science can offer. Whether you are a professional athlete or a weekend warrior, these products will get you moving fast, jumping higher, and performing better.
Warmer days are coming and you can finally get outdoors and start exercising. Well, some people workout outdoors even during the cold, winter months but if you just don’t like the cold weather, now it’s the time to start.
Running is one of the most common outdoor activities for many reasons. It can basically be done pretty much anywhere from parks to streets, beaches to sport fields. Plus, running is free, it has no cost and does not require much equipment, although proper running shoes and clothing are highly recommended. Additionally, running can be done in many different ways: high tempo, jogging, short-distance, long-distance, interval and many other alternative ways.
Some people may say running is a “boring” activity while some others feel they don’t have the motivation to go running on a regular basis. That is indeed one of the most common problems of starting runners but there are a few tips to help keeping up with your workout plan.
First, running alone can be difficult and perhaps a partner may be a great way to “push each other”. Ideally, you should find a running mate who is at the same level as you are and don’t forget to set up days, so both of you do not have time conflicts.
Second, setting up goals can be an excellent way to stay on track. For example, plan to run a 5K, or 10K at some point in the summer or in the fall and you can track and control your results preparing for this “special run”.
Lastly, don’t give up. If you missed a run or two, even a whole week, no problem. Get back on track and if you have to start from day one, no problem again. Running can be fun and the more you run, the easier it gets.
BCAA’s (Branched-Chain Amino Acids) make up a large portion of the essential amino acids in humans. Dr. Wolf gives you the rundown on essential amino acids, and helps explain how they function in the body.
Watch LuckyVitamin’s Ask The ND series featuring Dr. Jeremy Wolf for healthy information, benefits and facts about popular nutritional supplements and wellness topics. These quick guides are great educational resources to learn about a variety of wellness-oriented topics from a trained Naturopathic Physician. View other videos from LuckyVitamin on our YouTube channel.
The old saying has an updated version. No pain, no gain is a thing of the past as many supplements can help you gain muscle and support muscle recovery at the same time. BCAA supplements are one of these great products known to help increase muscle mass, speed up recovery, and enhance athletic performance.
Short for Branched-Chain Amino Acids, BCAA are known as the building blocks of muscle mass. Research suggests that continue use of BCAA can help individuals not only to build muscle, but also burn fat, and increase athletic performance.
Considered one of the best post workout recovery products, BCAA supplements contain three essential amino acids which play an important role in protein synthesis: Leucine, Isoleucine, and Valine. By taking BCAA’s, the breakdown of muscle, known as muscle catabolism, can be prevented quickly, especially for usage in high-volume cardio work.
The perfect supplement for endurance and strength training, BCAA has also the ability to prevent muscle loss at high altitudes and prolong endurance performance in the heat, a common condition for marathon or triathlon runners. A popular supplement in the bodybuilding and fitness community, BCAAs are useful for gaining mass and maintaining muscle mass even while on a calorie-deficit diet. BCAAs not only increase the rate of protein synthesis, but they also increase the cell’s capacity for protein synthesis.
Additionally, BCAAs might also help improve workout intensity as it competes with the amino acid tryptophan for entry into the brain, where Tryptophan can be converted to the neurotransmitter serotonin. During exercise, serotonin levels rise and can increase fatigue. BCAA supplementation reduces the amount of tryptophan that enters the brain, and therefore reduces the amount of serotonin produced.